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Tuesday, July 7, 2015

5 Reasons To Eat More Protein


There are many misconceptions about protein that need to be addressed. Many people believe that consuming any amount of protein will lead to unwanted or overdeveloped muscles, but the truth is that protein actually helps in achieving a slim figure. Calorie-counters tend to stay clear of foods that are rich in protein when in reality they are not getting nearly enough. 


According to the US Department of Agriculture, more than 30% of women between age 20 and 40 do not get their daily recommended amount of protein in their diet, and the statistics are only slightly better for men. The major lack of protein intake amongst men and women is a huge contributor to why so many people struggle with their weight management goals. Protein is a key factor not only in losing weight, but in keeping the weight off as well. Let’s “break down” the top reasons why eating protein is the key to achieving your ideal weight.

1. All Calories Are Not Created Equal

Calorie counting is an ineffective dieting method. It does not accurately measure what your body is ingesting and can not be a way to determine how much to eat and/or drink in a day. For example, what would you expect to happen if you got 2,000 calories from processed, high-sugar foods like cereal, soda and candy? 

Or, on the other hand, you can get the same 2,000 calories from a diet high in healthy fats and proteins. Such experiments have been conducted and to no surprise, the people who had the high sugar diet put on weight, while the high protein dieters typically lost or maintained their weight.

2. High Protein Foods Burn More Calories

Protein takes a lot of effort from our bodies to metabolize and break down, which has a few implications. The effort exerted to digest the protein that we eat is a process that burns calories. Digesting proteins burns more calories than digesting fats or carbohydrates.

3. High Protein Foods Leave You Feeling Full for Longer

Sunday, June 28, 2015

The Top 3 Best Muscle Building Supplements


Almost all the bodybuilders at the beginner’s stage have heard it said that the best and healthiest way to build muscles and bulk up is through sessions of weight training and following a proper diet. But any pro bodybuilder will tell you that the right bodybuilding supplements in the right dosage are an integral part of any bodybuilder's regime if he is looking to maximize his growth potential seriously.


But an individual searching for the right muscle building supplements will be presented with a wide range of products, and it becomes really difficult to choose the best supplements for muscle gain from these options. And it is obviously not important to take in all these supplements. Therefore, in this article I have listed 3 of the most effective supps that are my personal favorite and have withstood the test of time to prove their functionality.
Because of the unique nature of our bodies, different people respond differently to the various types of supplements. Despite the differences, here are the supplements that will work for anyone.

1. Creatine

Creatine is a naturally occurring substance in the human body, and almost 95% of it is found near the skeletal muscle tissues. Bodybuilders take this substance in the form of supplements for its capacity of fast muscle mass building.

Creatine is an amalgamation of three amino acids: arginine, glycine and methionine and it is more of an amino acids supplement than an individual amino acid. Creatine is one of the best weight gain supplements that enhance post-workout growth by boosting the level of insulin-like growth factor-1 (IGF-1) in the muscles.

It also increases the level of fast energy in the muscles that is essential for performing the reps efficiently, which helps you to become stronger and bigger in the long run.  Creatine is used is various forms such as creatine monohydrate, creatine ethyl ester, creatine malate, etc. for supplements. But I personally recommend creatine monohydrate.

Benefits of Creatine Supplementation:

Thursday, June 4, 2015

How To Create The Perfect Space For Training At Home


Working out in an ordinary room of your home can create a lot of challenges. You may find yourself constantly interrupted, especially if you have young children or playful pets. You may be distracted by reminders of work or housework that needs to be done, or tempted to slack by the sight of a comfortable sofa and TV. You may also find that it’s difficult to avoid breaking or colliding with things. If you can create a dedicated space in which to work out, you’ll find that your ability to stick to your routine and meet your goals improves significantly – so how should you go about it?

Setting The Mood

The first thing you’ll need is a space in which you can feel motivated. Natural light helps, especially if you’re working out first thing in the morning, so strip away those bulky drapes and fix up some modern shutters that give you better control. You could paint your walls in bright colors that energize you. If you have a preference for yoga or tai chi, choose softer tones that calm you down. 


Set up a stereo system so that you can play music that helps you to focus and keep your rhythm. Though you won’t want too many visual distractions, it can be a good idea to put up some pictures or slogans on the walls that help you think about your goals.

Practical Measures

Sunday, May 31, 2015

Exercising With Asthma -- Do-s and Don’t-s


Asthma is a common chronic inflammatory condition or disease of the airways in which there is an obstruction in the airflow which can lead to coughing, sneezing, shortness of breath and tightness of the chest. Those who are suffering from asthma may not need to stop exercising or working out completely but can put some restrictions and show some restraint when it comes to doing certain fitness exercises. There are several Do-s and Don’t-s of exercising with asthma and for your reference we have come up with a list of these:

Where To Exercise?

The first question which crops up when you think of exercising with asthma is where to exercise. One of the best places to exercise when suffering with this chronic inflammatory disease is in an indoor space like a gym. This helps because if there is any emergency, there are people around who can help and presence of first aid and water. Also indoor spaces are climate controlled and may help the lungs to recover after exertion. Polluted places should be avoided, as well as places with pollen and other allergens!


Which Exercises To Do?

For asthmatics, brisk walking is one of the best ways to work out and remain fit. This can be done on a treadmill which allows you to control your speed as well, but also outdoors. Some other exercises which are suitable for those suffering from asthma include leisurely pace biking, short distance track running, swimming (be careful of pools with excessive chlorine), Pilates, Yoga or the elliptical. If you wish to buy some equipment or machines for your home, then you can refer to treadmill ratings and reviews or check out these fitness equipment sources.

Asthmatics can also engage in exercises that involve interval training or provide some rest space in between. Some of these include baseball, softball, volleyball or tennis. Interval training is basically the type of training which involves high intensity workout bursts of a few seconds followed by resting intervals of a few minutes. The periods of recovery given in between these training methods can help asthmatics a lot!

Which Exercises To Avoid?

For asthmatics, any exercises or workout methods involving long term endurance must be avoided. Thus sports like soccer, basketball, cross country running and cold weather sports like skiing and skating should be avoided! 

Asthma is a serious condition and one who is suffering from it must respect his/her body’s limitation. Running outdoors in areas high on pollution and allergens must also be avoided, even for a little while as this can increase the chances of allergic reactions or triggering of asthma.

Some Tips For Success

If you wish to achieve success with exercising even when suffering from asthma, then you can follow the following given tips and suggestions:

• It is better to take two hits of the inhaler before starting any type of exercises. This will allow you to work out for a longer period of time without any difficulty. But just in case, make sure you have your inhaler around at any time!

• Always have a lot of water available at your disposal when working out

• Always allow your body to warm up first and then cool down. Give yourself a break every few minutes to avoid any attacks.

Also consult with your doctor before starting any fitness program or diet! 

Wednesday, May 13, 2015

How Improved Focus Will Improve Your Training


How focused are you when you’re at the gym? Are you laser focused on short or long-term goals? Or do you find yourself thinking about what you are going to do later that night, or maybe what you’ll eat when you’re done.

Being able to focus on your workout can maximize your training and your progress. From the overall goals of a workout session, to each individual rep of each set.

It’s not unusual for someone to lose a little focus over time. Here are some of the common reasons why people start to lose focus, and see their gains plateau as a result:

-- Lack of motivation due to gains slowing down.

-- Becoming bored of doing the same training in the same gym.

-- You don’t have any current goals to work towards.

-- Training is no longer one of your main priorities.

If you find yourself in any of these situations, you need to recapture that focus you once had. You need to reignite that fire that used to push you to bench a new personal best, or squeeze out an extra rep. Because that is when you’re making quality gains. You can do this by practicing mindfulness.

What is Mindfulness?

Do you ever have that feeling that you have just been on autopilot? This is commonly experienced when you drive the same way to work each day, or you do repetitive tasks for your day job. You have moments when you suddenly realize you were not paying attention for the past few minutes.


Well mindfulness is being aware of what you are doing at the present moment. It’s being consciously aware of everything that is going on around you, and not going into ‘autopilot’ mode. With mindful thinking comes improved concentration, and with improved concentration comes better, longer, and more rewarding training.

How Mindfulness Can Help Your Training